{"id":180793,"date":"2020-08-24T07:25:18","date_gmt":"2020-08-24T05:25:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=180793"},"modified":"2022-10-05T13:48:03","modified_gmt":"2022-10-05T11:48:03","slug":"%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8","status":"publish","type":"post","link":"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/","title":{"rendered":"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0442\u0438\u043f\u044b"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%A7%D1%82%D0%BE_%D1%82%D0%B0%D0%BA%D0%BE%D0%B5_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D1%8F\" title=\"\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f?\">\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%9A%D0%B0%D0%BA%D0%B8%D0%B5_%D0%BC%D1%8B%D1%88%D1%86%D1%8B_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D1%83%D1%8E%D1%82%D1%81%D1%8F_%D0%B2%D0%BE_%D0%B2%D1%80%D0%B5%D0%BC%D1%8F_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\" title=\"\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?\">\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%A1%D0%B0%D0%BC%D1%8B%D0%B5_%D1%80%D0%B0%D1%81%D0%BF%D1%80%D0%BE%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B5%D0%BD%D0%BD%D1%8B%D0%B5_%D0%BE%D1%88%D0%B8%D0%B1%D0%BA%D0%B8_%D0%BF%D1%80%D0%B8_%D0%B2%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B8_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0\" title=\"\u0421\u0430\u043c\u044b\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438 \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\">\u0421\u0430\u043c\u044b\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438 \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%9F%D1%80%D0%B5%D0%B8%D0%BC%D1%83%D1%89%D0%B5%D1%81%D1%82%D0%B2%D0%B0_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\" title=\"\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ua\/blog\/%d0%bf%d1%80%d0%b8%d1%81%d0%b5%d0%b4%d0%b0%d0%bd%d0%b8%d1%8f-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%b0%d1%8f-%d1%82%d0%b5%d1%85%d0%bd%d0%b8%d0%ba%d0%b0-%d0%bf%d1%80%d0%b5%d0%b8\/#%D0%92%D0%B8%D0%B4%D1%8B_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\" title=\"\u0412\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439\">\u0412\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-rich-text-format-boundary=\"true\">\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u043c \u0438 \u0441\u0430\u043c\u044b\u043c \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u043c \u0434\u043b\u044f <\/span><b>\u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u043e\u0433 \u0438 \u0441\u043f\u0438\u043d\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f.<\/b>&nbsp; \u041b\u044e\u0431\u0438\u0442\u0435\u043b\u044c \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u043e\u0434\u043d\u043e\u0437\u043d\u0430\u0447\u043d\u043e \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u0442 \u043d\u0438 \u043e\u0434\u0438\u043d <b>\u201c\u0434\u0435\u043d\u044c \u043d\u043e\u0433\u201d<\/b>. \u041d\u043e \u0432\u044b \u0443\u0432\u0435\u0440\u0435\u043d\u044b \u0432 <b>&nbsp;\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f ? <\/b>\u0417\u043d\u0430\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b <b>\u0432\u0441\u0435 \u0432\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, <\/b>\u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 <b>\u043e\u0436\u0438\u0432\u0438\u0442\u044c \u0441\u0432\u043e\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 ?<\/b> \u041a\u0430\u043a\u0438\u0435 \u0435\u0449\u0435 <b>\u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0432 \u0441\u0435\u0431\u0435 \u0441\u043a\u0440\u044b\u0432\u0430\u0435\u0442 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 ?<\/b> \u041e\u0442\u0432\u0435\u0442 \u043d\u0430 \u044d\u0442\u0438 \u0438 \u0434\u0440\u0443\u0433\u0438\u0435 \u0432\u043e\u043f\u0440\u043e\u0441\u044b \u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439\u0442\u0438 \u0432 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0441\u0442\u0430\u0442\u044c\u0435.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A7%D1%82%D0%BE_%D1%82%D0%B0%D0%BA%D0%BE%D0%B5_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D1%8F\"><\/span><strong>\u0427\u0442\u043e \u0442\u0430\u043a\u043e\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u044d\u0442\u043e \u043e\u0434\u043d\u043e \u0438\u0437 \u0441\u0430\u043c\u044b\u0445 \u043b\u0443\u0447\u0448\u0438\u0445<\/span><b> \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u0438\u0436\u043d\u0438\u0445 \u0447\u0430\u0441\u0442\u0435\u0439 \u0442\u0435\u043b\u0430. <\/b>\u041f\u0440\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u043c \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 <b>\u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0442\u044c \u043d\u043e\u0433\u0438, \u044f\u0433\u043e\u0434\u0438\u0446\u044b, \u0430 \u0442\u0430\u043a\u0436\u0435 \u043f\u0440\u0435\u0441\u0441 \u0438\u043b\u0438 \u043a\u043e\u0440\u043f\u0443\u0441 \u0442\u0435\u043b\u0430<\/b>. \u041e\u0434\u043d\u0430\u043a\u043e \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u043c \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u043e\u043c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 <b>\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0432 \u043b\u044e\u0431\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0438 \u0432 \u043b\u044e\u0431\u043e\u043c \u043c\u0435\u0441\u0442\u0435,<\/b> \u0431\u0435\u0437 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u0438 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f. \u041d\u043e \u043d\u0435\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0438\u0445 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043c\u043e\u0436\u0435\u0442 <b>\u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u0442\u0440\u0430\u0432\u043c\u0430\u043c.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0415\u0441\u043b\u0438 \u0431\u044b \u043c\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u043b\u0438\u0441\u044c \u043d\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u0441 \u0442\u043e\u0447\u043a\u0438 \u0437\u0440\u0435\u043d\u0438\u044f<\/span> \u0438\u0445 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u044f, \u0432\u044b \u0431\u044b \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u043b\u0438, \u0447\u0442\u043e<b> \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0435\u0442\u0435 \u043f\u043e\u0447\u0442\u0438 \u0432\u0441\u0435 \u0432\u0440\u0435\u043c\u044f. <\/b>\u041a\u043e\u0433\u0434\u0430 \u0432\u0430\u0448\u0438 \u043a\u043b\u044e\u0447\u0438 \u043f\u0430\u0434\u0430\u044e\u0442, \u0432\u044b \u043d\u0430\u043a\u043b\u043e\u043d\u044f\u0435\u0442\u0435\u0441\u044c, \u0438\u043b\u0438 \u043a\u043e\u0433\u0434\u0430 \u0445\u043e\u0442\u0438\u0442\u0435 \u0437\u0430\u0432\u044f\u0437\u0430\u0442\u044c \u0448\u043d\u0443\u0440\u043a\u0438 \u043d\u0430 \u043e\u0431\u0443\u0432\u0438, \u0432\u044b <b>\u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0439 \u0432\u0438\u0434 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439. <\/b>\u0415\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u043d\u0430\u044f <b>\u0440\u0430\u0437\u043d\u0438\u0446\u0430 \u043c\u0435\u0436\u0434\u0443 \u044d\u0442\u0438\u043c\u0438 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u044f\u043c\u0438<\/b> \u0438 \u0446\u0435\u043b\u0435\u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u043d\u044b\u043c\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u043c\u0438 \u0437\u0430\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0441\u044f \u0432 \u0442\u043e\u043c, \u0447\u0442\u043e \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0435\u0442\u0435, \u0432\u044b <b>\u0441\u043e\u0437\u043d\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0434\u0443\u043c\u0430\u0435\u0442\u0435 \u043e \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u043e\u0441\u0430\u043d\u043a\u0435 \u0438 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u0438 \u043c\u044b\u0448\u0446. <\/b><span style=\"color: #ff6600;\">[1] [2] [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1124x794.jpg\" alt=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f - \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438\" class=\"wp-image-176644\" width=\"843\" height=\"596\" title=\"\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f - \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u0438\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1124x794.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-400x283.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1536x1085.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min.jpg 1875w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA%D0%B8%D0%B5_%D0%BC%D1%8B%D1%88%D1%86%D1%8B_%D1%82%D1%80%D0%B5%D0%BD%D0%B8%D1%80%D1%83%D1%8E%D1%82%D1%81%D1%8F_%D0%B2%D0%BE_%D0%B2%D1%80%D0%B5%D0%BC%D1%8F_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\"><\/span>\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u043f\u0435\u0440\u0432\u0443\u044e \u043e\u0447\u0435\u0440\u0435\u0434\u044c \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u044b \u0434\u043b\u044f <\/span><b>\u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043c\u044b\u0448\u0446 \u043d\u043e\u0433 \u0438 \u0441\u043f\u0438\u043d\u044b<\/b>. \u041e\u0434\u043d\u0430\u043a\u043e \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u043f\u043e\u0437\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0438\u0445 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u0438 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u043c<b> \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f\u043c \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b> \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c <b>\u0433\u043e\u0440\u0430\u0437\u0434\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u043c\u044b\u0448\u0446. <\/b><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c \u0432\u044b \u043f\u043e\u0434\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0435:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0447\u0435\u0442\u044b\u0440\u0435\u0445\u0433\u043b\u0430\u0432\u0430\u044f \u043c\u044b\u0448\u0446\u0430 \u0431\u0435\u0434\u0440\u0430<\/li><li>\u0431\u0438\u0446\u0435\u043f\u0441\u044b<\/li><li>\u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441<\/li><li>\u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u044f\u044f \u0447\u0430\u0441\u0442\u044c \u0431\u0435\u0434\u0440\u0430<\/li><li>\u044f\u0433\u043e\u0434\u0438\u0446\u044b<\/li><li>\u043f\u0440\u044f\u043c\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430<\/li><li>\u0438\u043a\u0440\u044b<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0435 \u0432\u0435\u0441\u0430 \u043f\u0440\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0435 \u0438\u043b\u0438 \u043f\u0440\u043e\u0431\u0443\u0435\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u0435 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430, \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0441\u043f\u0438\u043d\u044b<\/li><li>\u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f<\/li><li>\u043f\u043b\u0435\u0447<\/li><li>\u043d\u0430\u0440\u0443\u0436\u043d\u044b\u0435 \u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u043f\u0440\u0435\u0441\u0441\u0430<\/li><li>\u0442\u0440\u0438\u0446\u0435\u043f\u0441\u044b<\/li><li>\u0431\u0438\u0446\u0435\u043f\u0441\u044b<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1124x751.jpg\" alt=\"\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?\" class=\"wp-image-176618\" width=\"843\" height=\"563\" title=\"\u041a\u0430\u043a\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0442\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28334,36058,36310,46033,36073,29698,36211,3365\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B0%D0%B2%D0%B8%D0%BB%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B5%D1%85%D0%BD%D0%B8%D0%BA%D0%B0_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\"><\/span><strong>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u043f\u043e\u043c\u043e\u0436\u0435\u0442<\/span><b> \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u043e\u0432\u0430\u0442\u044c <\/b>\u0432\u0430\u0448\u0438 \u0443\u0441\u0438\u043b\u0438\u044f <b>\u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u044b \u0438\u043b\u0438 \u043f\u043e\u0432\u0440\u0435\u0436\u0434\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446.<\/b> \u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c? <span style=\"color: #ff6600;\">[1] [2] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043f\u0440\u044f\u043c\u043e \u0438 \u0440\u0430\u0441\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0448\u0438\u0440\u0438\u043d\u0435 \u0431\u0435\u0434\u0435\u0440 &#8211; \u043f\u0430\u043b\u044c\u0446\u044b \u043d\u043e\u0433 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u0432\u043f\u0435\u0440\u0435\u0434..<\/li><li>\u0421\u043b\u0435\u0433\u043a\u0430 \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u043d\u0430\u0437\u0430\u0434, \u0438 \u043d\u0430\u043f\u0440\u044f\u0433\u0438\u0442\u0435 \u0436\u0438\u0432\u043e\u0442.<\/li><li>\u0412\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u0438\u043b\u0438 \u043f\u043e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u044f\u0441.<\/li><li>\u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u043f\u0443\u0441\u043a\u0430\u0439\u0442\u0435\u0441\u044c, \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043d\u043e\u0433\u0438 \u0432 \u043a\u043e\u043b\u0435\u043d\u044f\u0445 \u0438 \u0441\u043b\u0435\u0433\u043a\u0430 \u043e\u0442\u043e\u0434\u0432\u0438\u043d\u044c\u0442\u0435 \u044f\u0433\u043e\u0434\u0438\u0446\u044b \u043d\u0430\u0437\u0430\u0434.<\/li><li>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443 \u043f\u0440\u044f\u043c\u043e, \u043d\u0435 \u0441\u0433\u0438\u0431\u0430\u0439\u0442\u0435 \u0435\u0435.<\/li><li>\u041e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c, \u043a\u043e\u0433\u0434\u0430 \u0434\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f, \u043a\u043e\u0433\u0434\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u00b0, \u0430 \u0431\u0435\u0434\u0440\u0430 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u043f\u043e\u043b\u0443 &#8211; \u043e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u043e\u043a\u043e\u043b\u043e 2 \u0441\u0435\u043a\u0443\u043d\u0434..<\/li><li>\u041f\u0435\u0440\u0435\u043d\u0435\u0441\u0438\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u043f\u044f\u0442\u043a\u0438, \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u043f\u0440\u044f\u043c\u043b\u044f\u0439\u0442\u0435 \u043d\u043e\u0433\u0438 \u0438 \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u0441 \u0432\u044b\u0434\u043e\u0445\u043e\u043c.<\/li><li>\u0414\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u0430\u0438\u043b\u0443\u0447\u0448\u0435\u0433\u043e \u044d\u0444\u0444\u0435\u043a\u0442\u0430 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 10-15 \u0440\u0430\u0437 \u043f\u043e\u0434\u0440\u044f\u0434.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0427\u0442\u043e\u0431\u044b \u0435\u0449\u0435 \u043b\u0443\u0447\u0448\u0435 \u043f\u043e\u043d\u044f\u0442\u044c<\/span><b> \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430<\/b>, \u043f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435 \u043e\u0431\u0443\u0447\u0430\u044e\u0449\u0435\u0435 \u0432\u0438\u0434\u0435\u043e:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Squats for Beginners\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A1%D0%B0%D0%BC%D1%8B%D0%B5_%D1%80%D0%B0%D1%81%D0%BF%D1%80%D0%BE%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B5%D0%BD%D0%BD%D1%8B%D0%B5_%D0%BE%D1%88%D0%B8%D0%B1%D0%BA%D0%B8_%D0%BF%D1%80%D0%B8_%D0%B2%D1%8B%D0%BF%D0%BE%D0%BB%D0%BD%D0%B5%D0%BD%D0%B8%D0%B8_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0\"><\/span><strong>\u0421\u0430\u043c\u044b\u0435 \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u044b\u0435 \u043e\u0448\u0438\u0431\u043a\u0438 \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><b data-rich-text-format-boundary=\"true\">\u0412\u044b \u043e\u043f\u0443\u0441\u043a\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u043d\u0438\u0437\u043a\u043e <\/b>\u2013 \u043f\u0440\u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432\u0430\u0448\u0438 \u0431\u0435\u0434\u0440\u0430 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u043f\u043e\u043b\u0443. \u041e\u0434\u043d\u0430\u043a\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0435\u0442\u0435 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u043d\u0438\u0437\u043a\u043e \u0438 \u043d\u0435 \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u0435\u0442\u0435 \u044d\u0442\u043e\u0439 \u0442\u043e\u0447\u043a\u0438, \u043d\u0435 \u0432\u0441\u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0431\u0443\u0434\u0443\u0442 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u044b.<\/li><li><strong data-rich-text-format-boundary=\"true\">\u041d\u0430\u043f\u0440\u044f\u0433\u0430\u0435\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 <\/strong>&#8211; \u043e\u0447\u0435\u043d\u044c \u0440\u0430\u0441\u043f\u0440\u043e\u0441\u0442\u0440\u0430\u043d\u0435\u043d\u043d\u0430\u044f \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430 \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430. \u042d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0434\u0435\u043b\u0430\u0435\u0442 \u043d\u0435\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u044b\u043c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043d\u043e \u0442\u0430\u043a\u0436\u0435 \u0441\u043e\u0437\u0434\u0430\u0435\u0442 \u043c\u043d\u043e\u0433\u043e \u043d\u0435\u043d\u0443\u0436\u043d\u043e\u0433\u043e \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u044f \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u044f\u0445, \u0447\u0442\u043e \u043a\u0430\u043a \u0441\u043b\u0435\u0434\u0441\u0442\u0432\u0438\u0435 \u043f\u043e\u0432\u0440\u0435\u0436\u0434\u0430\u0435\u0442 \u0432\u0430\u0448\u0438 \u0441\u0443\u0441\u0442\u0430\u0432\u044b \u0438 \u0441\u0443\u0445\u043e\u0436\u0438\u043b\u0438\u044f.<\/li><li><b data-rich-text-format-boundary=\"true\">\u0417\u0430\u0432\u043e\u0434\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u043d\u0443\u0442\u0440\u044c<\/b> \u2013 \u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u043d\u0430\u0440\u0443\u0436\u0443, \u0430 \u043d\u0435 \u0432\u043d\u0443\u0442\u0440\u044c. \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0432\u043d\u0443\u0442\u0440\u044c, \u0432\u0430\u043c \u0431\u0443\u0434\u0435\u0442 \u043b\u0435\u0433\u0447\u0435 \u0441\u0438\u0434\u0435\u0442\u044c \u043d\u0430 \u043a\u043e\u0440\u0442\u043e\u0447\u043a\u0430\u0445, \u043d\u043e \u0442\u043e\u0433\u0434\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0435 \u0438\u043c\u0435\u0435\u0442 \u0441\u043c\u044b\u0441\u043b\u0430.<\/li><li><b data-rich-text-format-boundary=\"true\">\u0413\u043e\u0440\u0431\u0438\u0442\u0435\u0441\u044c<\/b> \u2013 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u044f, \u043e\u0447\u0435\u043d\u044c \u0432\u0430\u0436\u043d\u043e \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0441\u043f\u0438\u043d\u0443 \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438, \u0438\u043d\u0430\u0447\u0435 \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u043f\u0440\u0438\u0432\u0435\u0441\u0442\u0438 \u043a \u0442\u0440\u0430\u0432\u043c\u0435. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0438\u0437\u0431\u0435\u0433\u0430\u0442\u044c \u0441\u0433\u0438\u0431\u0430\u043d\u0438\u044f \u0438\u043b\u0438 \u043d\u0435\u0440\u043e\u0432\u043d\u043e\u0441\u0442\u0438 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430.<\/li><li><b data-rich-text-format-boundary=\"true\">\u041e\u0442\u0440\u044b\u0432\u0430\u043d\u0438\u0435 \u043f\u044f\u0442\u043e\u043a \u043e\u0442 \u0437\u0435\u043c\u043b\u0438 <\/b>\u2013 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u0441\u044f \u0441 \u0432\u0435\u0441\u043e\u043c \u043d\u0430 \u043f\u044f\u0442\u043a\u0438. \u042d\u0442\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u043f\u0435\u0440\u0435\u043d\u0435\u0441\u0435\u0442\u0435 \u0432\u0435\u0441 \u043d\u0430 \u043f\u044f\u0442\u043a\u0438, \u0432\u044b \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0442\u0435 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u044b\u0439 \u0438 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0431\u0430\u043b\u0430\u043d\u0441 \u0438 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u043c\u044b\u0448\u0446\u044b. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u043d\u0438\u043a\u043e\u0433\u0434\u0430 \u043d\u0435 \u043e\u0442\u0440\u044b\u0432\u0430\u0439\u0442\u0435 \u043f\u044f\u0442\u043a\u0438 \u043e\u0442 \u043f\u043e\u043b\u0430 \u043f\u0440\u0438 \u043f\u043e\u0434\u044a\u0435\u043c\u0435.[9] [10]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9F%D1%80%D0%B5%D0%B8%D0%BC%D1%83%D1%89%D0%B5%D1%81%D1%82%D0%B2%D0%B0_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\"><\/span><strong>\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/strong><br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e <\/span><b>\u0443\u043a\u0440\u0435\u043f\u043b\u044f\u044e\u0442 \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b<\/b>, \u043d\u043e \u0438 \u0441\u043a\u0440\u044b\u0432\u0430\u044e\u0442 \u043c\u043d\u043e\u0433\u0438\u0435 \u0434\u0440\u0443\u0433\u0438\u0435 <b>\u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430<\/b>. \u0412\u044b\u043f\u043e\u043b\u043d\u044f\u044f \u0438\u0445, \u0432\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0442\u0430\u043a\u0438\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0434\u0435\u044f\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438, \u043a\u0430\u043a <b>\u0445\u043e\u0434\u044c\u0431\u0430, \u0441\u0438\u0434\u0435\u043d\u0438\u0435 \u0438\u043b\u0438 \u043f\u043e\u0434\u044a\u0435\u043c \u0438 \u043f\u0435\u0440\u0435\u043d\u043e\u0441 \u0442\u044f\u0436\u0435\u043b\u043e\u0433\u043e \u0432\u0435\u0441\u0430.<\/b> \u041d\u043e \u044d\u0442\u043e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e \u043d\u0435 \u0432\u0441\u0435! \u0423\u0437\u043d\u0430\u0439\u0442\u0435, \u043a\u0430\u043a\u0438\u0435 \u0435\u0449\u0435 <b>\u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430<\/b> \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u043e\u0442 <b>\u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0445 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>. <span style=\"color: #ff6600;\">[1] [4] [7]<\/span> \u042d\u0442\u043e:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0443\u044e \u043e\u0441\u0430\u043d\u043a\u0443<\/li><li><span data-rich-text-format-boundary=\"true\">\u043e\u043d\u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u0441\u0436\u0438\u0433\u0430\u0442\u044c \u043a\u0430\u043b\u043e\u0440\u0438\u0438 &#8211; \u0447\u0435\u043b\u043e\u0432\u0435\u043a \u0432\u0435\u0441\u043e\u043c <\/span><b>64 \u043a\u0433<\/b> \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043c\u043e\u0436\u0435\u0442 \u0441\u0436\u0435\u0447\u044c \u0434\u043e <b>133 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0437\u0430 15 \u043c\u0438\u043d\u0443\u0442<\/b> \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430 <span style=\"color: #ff6600;\">[11]<\/span><\/li><li>\u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u044c \u0438 \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c<\/li><li>\u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442 \u043b\u0435\u0433\u043a\u0438\u0435 \u0438 \u0441\u0435\u0440\u0434\u0446\u0435<\/li><li>\u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u044b<\/li><li>\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432<\/li><li>\u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u043a\u0440\u0435\u043f\u043a\u0438\u0435 \u043a\u043e\u0441\u0442\u0438<\/li><li>\u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/li><li>\u0443\u043b\u0443\u0447\u0448\u0430\u0435\u0442 \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u0435 \u0438 \u043a\u0440\u043e\u0432\u043e\u043e\u0431\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1124x750.jpg\" alt=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439\" class=\"wp-image-176657\" width=\"843\" height=\"563\" title=\"\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%92%D0%B8%D0%B4%D1%8B_%D0%BF%D1%80%D0%B8%D1%81%D0%B5%D0%B4%D0%B0%D0%BD%D0%B8%D0%B9\"><\/span><strong>\u0412\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>\u0418\u0445 \u0431\u0435\u0441\u0447\u0438\u0441\u043b\u0435\u043d\u043d\u043e\u0435 <\/span><b>\u043c\u043d\u043e\u0436\u0435\u0441\u0442\u0432\u043e<\/b>. \u0411\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u043c \u0432\u0430\u0440\u0438\u0430\u0446\u0438\u044f\u043c \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u0432\u044b \u0442\u0430\u043a\u0436\u0435 <b>\u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0434\u0440\u0443\u0433\u0438\u0435 \u0432\u0430\u0436\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b <\/b>\u0432 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438 \u0438 <b>\u043e\u0436\u0438\u0432\u0438\u0442\u0435 \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443.<\/b> \u041e\u0434\u043d\u0430\u043a\u043e \u043f\u043e\u043c\u043d\u0438\u0442\u0435,, \u0447\u0442\u043e \u0435\u0441\u043b\u0438 \u0432\u044b <b>\u043d\u043e\u0432\u0438\u0447\u043e\u043a <\/b>\u0432 <b>\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445<\/b>, \u0432\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u0441\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u0438\u0442\u044c\u0441\u044f \u043d\u0430 \u043f\u043e\u043d\u0438\u043c\u0430\u043d\u0438\u0438 <b>\u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0431\u0430\u0437\u043e\u0432\u044b\u0445 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>, \u0430 \u0437\u0430\u0442\u0435\u043c \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c \u0434\u0440\u0443\u0433\u0438\u0435, \u0431\u043e\u043b\u0435\u0435 \u0441\u043b\u043e\u0436\u043d\u044b\u0435 \u0444\u043e\u0440\u043c\u044b.\u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0435 \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442\u044b, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a <b>\u0433\u0430\u043d\u0442\u0435\u043b\u0438, <a href=\"https:\/\/gymbeam.ua\/ua\/espandery-gumovi-petli\" class=\"ek-link\">\u0440\u0435\u0437\u0438\u043d\u043a\u0438 \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u0438\u043b\u0438 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440\u044b<\/a> , \u0433\u0438\u0440\u0438, \u0441\u0442\u0443\u043b\u044c\u044f<\/b> \u0438\u043b\u0438 <b><a href=\"https:\/\/gymbeam.ua\/ua\/myachi-dlya-fitnesa-i-balansirochonye-platformy\" class=\"ek-link\">\u043c\u044f\u0447 \u0434\u043b\u044f \u0444\u0438\u0442\u043d\u0435\u0441\u0430<\/a>. <\/b>\u041f\u043e\u0441\u043c\u043e\u0442\u0440\u0438\u0442\u0435, \u043a\u0430\u043a\u0438\u0435 \u0432\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0432 \u0441\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u043f\u043b\u0430\u043d. <span style=\"color: #ff6600;\">[1] [2] [3] [5] [7] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0411\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u0438\u0439 \u043f\u0440\u0438\u0441\u0435\u0434<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041f\u0435\u0440\u0435\u0434 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u0431\u043e\u043b\u0433\u0430\u0440\u0441\u043a\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u0432\u0430\u043c \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u0442\u044c \u043e\u0434\u043d\u043e \u043f<\/span><b>\u043e\u0434\u0440\u0443\u0447\u043d\u043e\u0435 \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u043e<\/b> &#8211; <b>\u0432\u043e\u0437\u0432\u044b\u0448\u0435\u043d\u0438\u0435, \u043d\u0438\u0437\u043a\u0438\u0439 \u0441\u0442\u0443\u043b \u0438\u043b\u0438 \u0441\u043a\u0430\u043c\u044c\u044e.<\/b> \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435<b> \u0441\u043f\u0438\u043d\u043e\u0439 \u043a \u0432\u043e\u0437\u0432\u044b\u0448\u0435\u043d\u0438\u044e<\/b> \u0438<b> \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u0443\u044e \u043d\u043e\u0433\u0443<\/b> \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u043f\u043e\u043b\u043e\u0436\u0438\u043b\u0438 <b>\u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0441\u0442\u0443\u043f\u043d\u0438 \u043d\u0430 \u0432\u043e\u0437\u0432\u044b\u0448\u0435\u043d\u0438\u0435<\/b>. \u042d\u0442\u043e \u0431\u0443\u0434\u0435\u0442 \u0432\u0430\u0448\u0430 <b>\u0441\u0442\u0430\u0440\u0442\u043e\u0432\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f<\/b>. \u0417\u0430\u0442\u0435\u043c <b>\u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043b\u0435\u0432\u0443\u044e \u043d\u043e\u0433\u0443 \u0432 \u043a\u043e\u043b\u0435\u043d\u0435<\/b> \u0438 \u043d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0442\u044c, \u043f\u043e\u043a\u0430 \u043a\u043e\u043b\u0435\u043d\u043e <b>\u043f\u0440\u0430\u0432\u043e\u0439 \u043d\u043e\u0433\u0438 \u043f\u043e\u0447\u0442\u0438 \u043d\u0435 \u043a\u043e\u0441\u043d\u0435\u0442\u0441\u044f \u043f\u043e\u043b\u0430<\/b>. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 <b>\u043f\u043b\u0435\u0447\u0438 \u043e\u0442\u0432\u0435\u0434\u0435\u043d\u044b \u043d\u0430\u0437\u0430\u0434<\/b>, <b>\u0441\u043f\u0438\u043d\u0430 \u043f\u0440\u044f\u043c\u0430\u044f <\/b>\u0438 \u0432\u044b \u043f\u0435\u0440\u0435\u043d\u0435\u0441\u043b\u0438<b> \u0432\u0435\u0441 \u043d\u0430 \u043f\u044f\u0442\u043a\u0438<\/b>. \u0415\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 <b>\u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435<\/b>, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u0437\u044f\u0442\u044c<b> \u0433\u0430\u043d\u0442\u0435\u043b\u0438.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bulgarian Split Squat...You&#039;re Doing It Wrong\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Ksz5rkmBuTA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434 \u0441\u0443\u043c\u043e<\/strong><\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">\u0428\u0438\u0440\u0438\u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u043d\u043e\u0433<\/b> \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0442\u0438\u043f\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u0430 \u0431\u044b\u0442\u044c \u043d\u0435\u043c\u043d\u043e\u0433\u043e <b>\u0431\u043e\u043b\u044c\u0448\u0435, \u0447\u0435\u043c \u043f\u0440\u0438 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u043c \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0438<\/b>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0438<b> \u043d\u043e\u0433\u0438<\/b> \u0431\u044b\u043b\u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e <b>\u0434\u0430\u043b\u044c\u0448\u0435 \u0434\u0440\u0443\u0433 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430<\/b>, \u0447\u0435\u043c <b>\u0448\u0438\u0440\u0438\u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u043f\u043b\u0435\u0447<\/b>.<b> \u0421\u0442\u043e\u043f\u044b <\/b>\u0434\u043e\u043b\u0436\u043d\u044b \u0431\u044b\u0442\u044c \u0441\u043b\u0435\u0433\u043a\u0430 <b>\u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u043d\u0430\u0440\u0443\u0436\u0443.<\/b> \u041e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 <b>\u0431\u0435\u0434\u0440\u0430 \u0438 \u043f\u043b\u0435\u0447\u0438 \u043d\u0430\u0437\u0430\u0434<\/b>, \u0434\u0435\u0440\u0436\u0438\u0442\u0435 <b>\u0441\u043f\u0438\u043d\u0443 \u043f\u0440\u044f\u043c\u043e\u0439 <\/b>\u0438 \u043d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u043f\u0440\u0438\u0441\u0435\u0434. \u041e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0442\u043e\u043b\u044c\u043a\u043e \u0442\u043e\u0433\u0434\u0430, \u043a\u043e\u0433\u0434\u0430 \u0432\u0430\u0448\u0438 <b>\u0431\u0435\u0434\u0440\u0430 \u043e\u043f\u0443\u0441\u0442\u044f\u0442\u0441\u044f \u0447\u0443\u0442\u044c \u043d\u0438\u0436\u0435 \u0443\u0440\u043e\u0432\u043d\u044f \u043a\u043e\u043b\u0435\u043d\u0435\u0439.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do Sumo Squats\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sqDGkIBYPAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0432 \u0421\u043c\u0438\u0442\u0435\/ \u041c\u0443\u043b\u044c\u0442\u0438\u043f\u0440\u0435\u0441\u0441 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f<\/strong><\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">\u041c\u0430\u0448\u0438\u043d\u0430 \u0421\u043c\u0438\u0442\u0430<\/b>, \u0438\u043b\u0438 \u0442\u0430\u043a \u043d\u0430\u0437\u044b\u0432\u0430\u0435\u043c\u0430\u044f <b>\u041c\u0443\u043b\u044c\u0442\u0438\u043f\u0440\u0435\u0441\u0441<\/b>, \u044d\u0442\u043e \u043e\u0442\u043b\u0438\u0447\u043d\u044b\u0439 \u0438\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442 \u0434\u043b\u044f \u0442\u0435\u0445, \u0443 \u043a\u043e\u0433\u043e <b>\u043f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u0441 \u043f\u0440\u0438\u0441\u0435\u0434\u043e\u043c \u0438 \u0441\u043b\u043e\u0436\u043d\u043e \u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0441\u043f\u0438\u043d\u0443 \u0440\u043e\u0432\u043d\u043e<\/b>. \u042d\u0442\u043e \u0443\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432\u043e \u0432\u0441\u0435\u0433\u0434\u0430 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 <b>\u043e\u0434\u043d\u0443 \u0442\u0440\u0430\u0435\u043a\u0442\u043e\u0440\u0438\u044e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f<\/b>, \u043e\u0442 \u043a\u043e\u0442\u043e\u0440\u043e\u0439 \u0432\u044b \u0442\u043e\u0447\u043d\u043e <b>\u043d\u0435 \u0431\u0443\u0434\u0435\u0442\u0435 \u043e\u0442\u043a\u043b\u043e\u043d\u044f\u0442\u044c\u0441\u044f<\/b>. \u042d\u0442\u043e <b>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0434\u0438\u0437\u0430\u0439\u043d \u0434\u043b\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>, \u043d\u043e <b>\u0441 \u0432\u0435\u0441\u043e\u043c<\/b>, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b \u043f\u043e\u043c\u0435\u0449\u0430\u0435\u0442\u0435 <b>\u043d\u0430 \u0442\u0440\u0430\u043f\u0435\u0446\u0438\u0438<\/b>. \u041e\u0434\u043d\u0430\u043a\u043e \u0431\u0443\u0434\u044c\u0442\u0435 <b>\u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u044b<\/b>, \u0447\u0442\u043e\u0431\u044b \u043f\u044f\u0442\u043a\u0438 \u043d\u0435 \u043e\u0442\u0440\u044b\u0432\u0430\u043b\u0438\u0441\u044c \u043e\u0442 \u043f\u043e\u043b\u0430 \u0438\u0437-\u0437\u0430 \u0432\u0435\u0441\u0430 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 \u0438\u043b\u0438, \u043d\u0430\u043e\u0431\u043e\u0440\u043e\u0442, \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439. \u041e\u0442\u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u0435\u0441 \u0442\u0430\u043a, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u043b\u0438 \u0441\u0435\u0431\u044f \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e \u0438 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"HOW TO SQUAT ON THE SMITH MACHINE\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/DUWK_gKcRCc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043e\u0442\u044f\u0433\u043e\u0449\u0435\u043d\u0438\u0435\u043c<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u044b \u043e\u0441\u0432\u043e\u0438\u0442\u0435<\/span><b> \u0431\u0430\u0437\u043e\u0432\u0443\u044e \u0442\u0435\u0445\u043d\u0438\u043a\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u0441 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u043c \u0432\u0435\u0441\u043e\u043c, <\/b>\u043f\u043e\u0440\u0430 \u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0442\u044c<b> \u0436\u0435\u043b\u0435\u0437\u043e<\/b>! \u0415\u0441\u0442\u044c \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u0432 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e. \u041b\u0438\u0431\u043e <b>\u0434\u043e\u0431\u0430\u0432\u044c\u0442\u0435 \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0433\u0430\u043d\u0442\u0435\u043b\u044e<\/b>, <b>\u0433\u0438\u0440\u044e \u0438\u043b\u0438 \u0448\u0442\u0430\u043d\u0433\u0443<\/b>. \u041f\u0440\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0438 <b>\u0433\u0430\u043d\u0442\u0435\u043b\u0438 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439<\/b> \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0438\u0445 \u0432\u0435\u0441<b> \u043d\u0435 \u0431\u0443\u0434\u0435\u0442 <\/b>\u0430\u0432\u0442\u043e\u043c\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0438<b> \u0432\u0430\u0441 \u043f\u0435\u0440\u0435\u0432\u0435\u0448\u0438\u0432\u0430\u0442\u044c<\/b>. \u041f\u0440\u0438 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0438<b> \u0448\u0442\u0430\u043d\u0433\u0438 \u043d\u0430 \u0441\u043f\u0438\u043d\u0435 <\/b>\u0443\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u044b <b>\u043d\u0435 \u043f\u0435\u0440\u0435\u0431\u043e\u0440\u0449\u0438\u0442\u0435 \u0441 \u0432\u0435\u0441\u043e\u043c <\/b>\u0438 <b>\u043d\u0435 \u043d\u0430\u043d\u0435\u0441\u0435\u0442\u0435 \u0442\u0440\u0430\u0432\u043c\u0443.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Back Squat\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ultWZbUMPL8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Dumbbell Squat | Mike Hildebrandt\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/v_c67Omje48?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u0440\u0443\u043a\u0430\u043c\u0438 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0412 \u0434\u043e\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435 \u043a <\/span><b>\u043d\u0438\u0436\u043d\u0438\u043c \u0447\u0430\u0441\u0442\u044f\u043c \u0442\u0435\u043b\u0430<\/b>, \u044d\u0442\u043e\u0442 \u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u043f\u0440\u0438\u0441\u0435\u0434\u0430 \u0442\u0430\u043a\u0436\u0435 \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f \u0432\u0430\u0448 <b>\u043f\u0440\u0435\u0441\u0441 \u200b\u200b\u0438 \u043c\u044b\u0448\u0446\u044b \u0441\u043f\u0438\u043d\u044b, \u043f\u043b\u0435\u0447 \u0438 \u0440\u0443\u043a<\/b>.<\/p>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041d\u0430\u0447\u0430\u043b\u044c\u043d\u0430\u044f \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0442\u0430\u043a\u0430\u044f \u0436\u0435, \u043a\u0430\u043a \u0438 \u0432 <\/span><b>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u043c \u043f\u0440\u0438\u0441\u0435\u0434\u0435<\/b>, \u043d\u043e \u043c\u044b \u0434\u0435\u0440\u0436\u0438\u043c <b>\u0440\u0443\u043a\u0438 \u043f\u0440\u044f\u043c\u043e \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439.<\/b> \u0427\u0442\u043e\u0431\u044b <b>\u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c <\/b>\u0434\u0430\u043d\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435,<b> \u0434\u043e\u0431\u0430\u0432\u044c\u0442\u0435 \u0433\u0438\u0440\u0438, \u0448\u0442\u0430\u043d\u0433\u0443 \u0438\u043b\u0438 \u043c\u044f\u0447.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c<\/strong><br><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u042d\u0442\u043e <\/span><b>\u043f\u043b\u0438\u043e\u043c\u0435\u0442\u0440\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435<\/b>, \u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0444\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442, \u0447\u0442\u043e \u0432\u044b \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0435<b> \u0430\u044d\u0440\u043e\u0431\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435\u043c<\/b>. \u041f\u043e\u044d\u0442\u043e\u043c\u0443 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u0441\u0434\u0435\u043b\u0430\u043b\u0438 <b>\u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439 \u0438 \u0431\u044b\u0441\u0442\u0440\u043e<\/b>. <b>\u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0441 \u043f\u0440\u044b\u0436\u043a\u043e\u043c<\/b> \u0438\u0434\u0435\u043d\u0442\u0438\u0447\u043d\u0430 <b>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u043c\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044e<\/b>, \u043d\u043e, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f\u0441\u044c, \u0432\u044b <b>\u0442\u043e\u043b\u043a\u0430\u0435\u0442\u0435\u0441\u044c \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u043f\u044f\u0442\u043a\u0430\u043c\u0438 \u0438 \u0432\u044b\u043f\u0440\u044b\u0433\u0438\u0432\u0430\u0435\u0442\u0435<\/b>. \u041c\u044b \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c <b>\u0434\u043e\u0431\u0430\u0432\u043b\u044f\u0442\u044c \u0432\u0435\u0441<\/b> \u043a \u044d\u0442\u043e\u043c\u0443 \u0442\u0438\u043f\u0443 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0442\u043e\u043b\u044c\u043a\u043e \u0442\u043e\u0433\u0434\u0430, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b <b>\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u0441\u0432\u043e\u0438\u043b\u0438 \u0435\u0433\u043e \u0442\u0435\u0445\u043d\u0438\u043a\u0443.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"WORKOUT TECHNIQUE | How to safely do a Squat Jump?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/72BSZupb-1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432\u043e\u0437\u043b\u0435 \u0441\u0442\u0435\u043d\u044b<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435<\/span><b> \u0441\u043f\u0438\u043d\u043e\u0439 \u043a \u0441\u0442\u0435\u043d\u0435<\/b> \u0438<b> \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u0439\u0442\u0435<\/b>. <b>\u0421\u043f\u0438\u043d\u0430 \u0438 \u0433\u043e\u043b\u043e\u0432\u0430 <\/b>\u0434\u043e\u043b\u0436\u043d\u044b \u0432\u0441\u0435\u0433\u0434\u0430 <b>\u043a\u0430\u0441\u0430\u0442\u044c\u0441\u044f \u0441\u0442\u0435\u043d\u044b<\/b>. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u0442\u043e\u0439\u0434\u0438\u0442\u0435 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u043e\u0442 \u0441\u0442\u0435\u043d\u044b, \u0447\u0442\u043e\u0431\u044b \u0441\u043e\u0437\u0434\u0430\u0442\u044c<b> \u0431\u0430\u0437\u043e\u0432\u0443\u044e \u043f\u043e\u0437\u0438\u0446\u0438\u044e \u043f\u0440\u0438\u0441\u0435\u0434\u0430<\/b> &#8211; \u0432\u0430\u0448\u0438 <b>\u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u00b0,<\/b> <b>\u0441\u0442\u043e\u043f\u044b \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u044b \u0432\u043f\u0435\u0440\u0435\u0434<\/b>, \u0430 <b>\u0431\u0435\u0434\u0440\u0430 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u043f\u043e\u043b\u0443<\/b>. \u0412\u044b \u0434\u043e\u043b\u0436\u043d\u044b \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438 <b>\u043d\u0435 \u043c\u0435\u043d\u0435\u0435 \u043e\u0434\u043d\u043e\u0439 \u043c\u0438\u043d\u0443\u0442\u044b<\/b>. \u041c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c<b> \u0448\u0442\u0430\u043d\u0433\u0443 \u0438\u043b\u0438 \u0433\u0438\u0440\u044e \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438<\/b>, \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c. \u0425\u043e\u0442\u044f \u044d\u0442\u043e <b>\u043d\u0435 \u0434\u0438\u043d\u0430\u043c\u0438\u0447\u043d\u044b\u0439 \u0442\u0438\u043f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>, \u043e\u043d \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u043e <b>\u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442 \u043c\u044b\u0448\u0446\u044b \u0431\u0435\u0434\u0435\u0440 \u0438 \u044f\u0433\u043e\u0434\u0438\u0446<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Do a Wall Sit | Thighs Workout\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XULOKw4E4P4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u043f\u044f\u0442\u044c <\/span><b>\u0430\u044d\u0440\u043e\u0431\u043d\u044b\u0439 \u0432\u0438\u0434 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>. \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0432 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 <b>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f<\/b> \u0438 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437. \u041e\u0434\u043d\u0430\u043a\u043e, \u043e\u0441\u0442\u0430\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u0432 \u044d\u0442\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438, <b>\u043d\u0435 \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u0439\u0442\u0435\u0441\u044c<\/b>, \u0430 <b>\u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0448\u0430\u0433 \u043f\u0440\u0430\u0432\u043e\u0439 \u043d\u043e\u0433\u043e\u0439 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/b>. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 <b>\u0431\u0435\u0434\u0440\u0430<\/b> \u0432\u0441\u0435 \u0435\u0449\u0435 \u043d\u0430\u0445\u043e\u0434\u044f\u0442\u0441\u044f <b>\u043d\u0430 \u0442\u043e\u0439 \u0436\u0435 \u0432\u044b\u0441\u043e\u0442\u0435<\/b> \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u044d\u0442\u043e\u0433\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f. \u0417\u0430\u0442\u0435\u043c <b>\u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0442\u043e \u0436\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u043b\u0435\u0432\u043e\u0439 \u043d\u043e\u0433\u043e\u0439<\/b>, \u0447\u0442\u043e\u0431\u044b \u0432\u0435\u0440\u043d\u0443\u0442\u044c\u0441\u044f \u0432 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u044c \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0435\u0449\u0435 <b>\u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0440\u0430\u0437 \u0432 \u043e\u0434\u043d\u0443 \u0441\u0442\u043e\u0440\u043e\u043d\u0443<\/b>, \u0430 \u0437\u0430\u0442\u0435\u043c \u0441\u043c\u0435\u043d\u0438\u0442\u044c \u0441\u0442\u043e\u0440\u043e\u043d\u0443. \u0412\u044b \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 <b>\u0444\u0438\u0442\u043d\u0435\u0441 \u0440\u0435\u0437\u0438\u043d\u043a\u0438 \u0438\u043b\u0438 \u044d\u0441\u043f\u0430\u043d\u0434\u0435\u0440,<\/b> \u0447\u0442\u043e\u0431\u044b <b>\u0443\u0441\u043b\u043e\u0436\u043d\u0438\u0442\u044c.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Side Squat Walk with Resistance Band | Banded Side Walk\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yrSBgbjLbog?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u043d\u0430 \u043e\u0434\u043d\u043e\u0439 \u043d\u043e\u0433\u0435<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f <\/span><b>\u043c\u044b\u0448\u0446 \u0431\u0435\u0434\u0440\u0430 \u0438 \u044f\u0433\u043e\u0434\u0438\u0446<\/b>, \u0430 \u0442\u0430\u043a\u0436\u0435 \u0434\u043b\u044f \u0434\u043e\u0441\u0442\u0438\u0436\u0435\u043d\u0438\u044f \u043b\u0443\u0447\u0448\u0435\u0439 <b>\u0443\u0441\u0442\u043e\u0439\u0447\u0438\u0432\u043e\u0441\u0442\u0438<\/b>. \u0417\u0430\u0439\u043c\u0438\u0442\u0435 \u0438\u0441\u0445\u043e\u0434\u043d\u043e\u0435 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0435 <b>\u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u043e\u0433\u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u043e\u0434\u043d\u0443 \u043d\u043e\u0433\u0443 \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439<\/b>. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437. \u0412\u044b \u043c\u043e\u0436\u0435\u0442\u0435<b> \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044c \u0440\u0443\u043a\u0438<\/b>, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u044c <b>\u043d\u0430\u0438\u043b\u0443\u0447\u0448\u0438\u0439 \u0431\u0430\u043b\u0430\u043d\u0441<\/b>. <b>\u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043d\u043e\u0433\u0443 \u043f\u043e-\u043f\u0440\u0435\u0436\u043d\u0435\u043c\u0443 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u043e\u0439<\/b>. \u041f\u0440\u043e\u0441\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0441\u0442\u043e\u043b\u044c\u043a\u043e, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u043c\u043e\u0436\u0435\u0442. <b>\u041d\u0435 \u0441\u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438<\/b> \u0432\u043d\u0443\u0442\u0440\u044c \u0438 \u0441\u0442\u0430\u0440\u0430\u0439\u0442\u0435\u0441\u044c \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c<b> \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u0443\u044e \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u044c.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single-Leg Squat - Glute Strengthening Exercises for Runners\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9_Ca2YRRdtE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u041f\u0440\u0438\u0441\u0435\u043b \u041f\u043b\u0438\u0435<\/strong><\/h3>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041b\u0443\u0447\u0448\u0438\u0439 \u0432\u0438\u0434 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0434\u043b\u044f <\/span><b>\u0442\u043e\u043d\u0438\u0437\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u0432\u0430\u0448\u0438\u0445 \u043d\u043e\u0433<\/b>, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f <b>\u043d\u0435 \u043f\u043e\u0445\u043e\u0436 \u043d\u0430 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441\u043a\u0438\u0439<\/b>. \u0417\u0430\u0439\u043c\u0438\u0442\u0435 \u0442\u0430\u043a\u0443\u044e \u200b\u200b\u0436\u0435 \u043f\u043e\u0437\u0438\u0446\u0438\u044e, \u043a\u0430\u043a <b>\u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0435 \u0432 \u0441\u0443\u043c\u043e<\/b>, \u0441 <b>\u0431\u043e\u043b\u0435\u0435 \u0448\u0438\u0440\u043e\u043a\u043e\u0439 \u043f\u043e\u0437\u0438\u0446\u0438\u0435\u0439<\/b>, <b>\u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u044b<\/b> \u0438 <b>\u0434\u0432\u0438\u0433\u0430\u0439\u0442\u0435\u0441\u044c \u0432\u043d\u0438\u0437.<\/b> \u041e\u0434\u043d\u0430\u043a\u043e \u043f\u0440\u0438 \u043f\u043e\u043b\u043d\u044b\u0445 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 <b>\u0432\u0430\u0448 \u0432\u0435\u0441 \u043d\u0435 \u043e\u0441\u0442\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u043f\u044f\u0442\u043a\u0430\u0445, \u0430 \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442 \u043d\u0430 \u043f\u0430\u043b\u044c\u0446\u044b \u043d\u043e\u0433.<\/b> \u041f\u043e\u044d\u0442\u043e\u043c\u0443 <b>\u0432\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u043d\u043e\u0441\u043a\u0438 \u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0435 <\/b>\u0438 <b>\u0440\u0430\u0437\u0434\u0432\u0438\u043d\u044c\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438<\/b>, \u0447\u0442\u043e\u0431\u044b \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u043e\u0432\u0430\u043b\u0438 \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0431\u043e\u043b\u044c\u0448\u0435\u0435<b> \u0434\u0430\u0432\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u043c\u044b\u0448\u0446\u044b \u0431\u0435\u0434\u0440\u0430<\/b>. \u042d\u0442\u043e\u0442 \u043f\u0440\u0438\u0441\u0435\u0434 \u0432 \u0441\u0442\u0438\u043b\u0435 \u0431\u0430\u043b\u0435\u0442\u0430 \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e <b>\u043f\u043e\u043f\u0443\u043b\u044f\u0440\u0435\u043d \u0441\u0440\u0435\u0434\u0438 \u0436\u0435\u043d\u0449\u0438\u043d.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group alignwide\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-block-embed-\u0432\u0441\u0442\u0430\u0432\u0438\u0442\u0438-\u043e\u0431\u0440\u043e\u0431\u043d\u0438\u043a wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to do Pli\u00e9 Squats to Tone Your Legs | Health\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/FPeq0s4jDxw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-rich-text-format-boundary=\"true\">\u041a\u043e\u043d\u0435\u0447\u043d\u043e, \u0435\u0441\u0442\u044c <\/span><b>\u043c\u043d\u043e\u0433\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u043e\u0432 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439<\/b>, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u043c\u044b \u0432\u044b\u0431\u0440\u0430\u043b\u0438 \u0441\u0430\u043c\u044b\u0435 <b>\u0431\u0430\u0437\u043e\u0432\u044b\u0435 \u0438 \u0441\u0430\u043c\u044b\u0435 \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0434\u043b\u044f \u0432\u0430\u0441<\/b>. \u0427\u0442\u043e \u043d\u0430\u0441\u0447\u0435\u0442 \u0442\u0435\u0431\u044f \u0438 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439? \u0412\u043a\u043b\u044e\u0447\u0430\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u0438\u0445 \u0432 \u0441\u0432\u043e\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438? \u041a\u0430\u043a\u043e\u0439 \u0432\u0438\u0434 \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0432\u0430\u043c \u043d\u0440\u0430\u0432\u0438\u0442\u0441\u044f \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0441\u0435\u0433\u043e? <b>\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c \u0441\u0432\u043e\u0438\u043c \u043c\u043d\u0435\u043d\u0438\u0435\u043c \u0441 \u043d\u0430\u043c\u0438 \u0432 \u043a\u043e\u043c\u043c\u0435\u043d\u0442\u0430\u0440\u0438\u044f\u0445<\/b>. \u0415\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u043e\u043d\u0440\u0430\u0432\u0438\u043b\u0430\u0441\u044c \u0441\u0442\u0430\u0442\u044c\u044f, \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e <b>\u043f\u043e\u0434\u0435\u043b\u0438\u0442\u0435\u0441\u044c<\/b> \u0435\u044e \u0441 \u0434\u0440\u0443\u0437\u044c\u044f\u043c\u0438.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands &amp; Expanders\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWearable body weights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u041e\u0441\u043d\u043e\u0432\u043d\u044b\u043c \u0438 \u0441\u0430\u043c\u044b\u043c \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u044b\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435\u043c \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u043d\u043e\u0433 \u0438 \u0441\u043f\u0438\u043d\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f.  \u041b\u044e\u0431\u0438\u0442\u0435\u043b\u044c \u0444\u0438\u0442\u043d\u0435\u0441\u0430 \u043e\u0434\u043d\u043e\u0437\u043d\u0430\u0447\u043d\u043e \u043d\u0435 \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u0442 \u043d\u0438 \u043e\u0434\u0438\u043d \u201c\u0434\u0435\u043d\u044c \u043d\u043e\u0433\u201d. \u041d\u043e \u0432\u044b \u0443\u0432\u0435\u0440\u0435\u043d\u044b \u0432  \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f ? \u0417\u043d\u0430\u0435\u0442\u0435 \u043b\u0438 \u0432\u044b \u0432\u0441\u0435 \u0432\u0438\u0434\u044b \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439, \u0441 \u043f\u043e\u043c\u043e\u0449\u044c\u044e \u043a\u043e\u0442\u043e\u0440\u044b\u0445 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043e\u0436\u0438\u0432\u0438\u0442\u044c \u0441\u0432\u043e\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 ? \u041a\u0430\u043a\u0438\u0435 \u0435\u0449\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0432 \u0441\u0435\u0431\u0435 \u0441\u043a\u0440\u044b\u0432\u0430\u0435\u0442 \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 ? \u041e\u0442\u0432\u0435\u0442 \u043d\u0430 \u044d\u0442\u0438 \u0438 \u0434\u0440\u0443\u0433\u0438\u0435 \u0432\u043e\u043f\u0440\u043e\u0441\u044b \u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445 \u043c\u043e\u0436\u043d\u043e \u043d\u0430\u0439\u0442\u0438 \u0432 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0439 \u0441\u0442\u0430\u0442\u044c\u0435.<\/p>\n","protected":false},"author":22,"featured_media":176709,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[112],"tags":[6460,6448,6496,6520],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-180793","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prohrammy-trenyrovok-y-upraznenyia","8":"tag-6460","9":"tag-6448","10":"tag-6496","11":"tag-6520","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f \u2013 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430, \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0438 \u0442\u0438\u043f\u044b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0412\u0441\u0435, \u0447\u0442\u043e \u0432\u0430\u043c \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0437\u043d\u0430\u0442\u044c \u043e \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u044f\u0445, \u0438\u0445 \u0442\u0435\u0445\u043d\u0438\u043a\u0435 \u0438 \u0432\u0430\u0440\u0438\u0430\u043d\u0442\u0430\u0445 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f! \u041f\u0440\u043e\u0447\u0438\u0442\u0430\u0439\u0442\u0435, \u043a\u0430\u043a \u043c\u044b\u0448\u0446\u044b \u0432\u044b \u0443\u043a\u0440\u0435\u043f\u043b\u044f\u0435\u0442\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u043f\u0440\u0438\u0441\u0435\u0434\u0430\u043d\u0438\u0439 \u0438 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